Horizon Fitness ASCENT TRAINER AT1501 - Manual (Page 13)

BEFORE
YOU BEGIN
2
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE
YOU
BEGIN
ASCENT
TRAINER
OPERA
TION
LIMITED
W
ARRANTY
TROUBLESHOOTING
&
MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBL
Y
ASCENT TRAINER
OPERA
TION
CONDITIONING GUIDELINES
ASSEMBL
Y
BEFORE YOU
BEGIN
25
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASCENT
TRAINER
OPERA
TION
CONDITIONING GUIDELINES
TROUBLESHOOTING &
MAINTENANCE
LIMITED WARRANTY
DOCK INSERT
POCKET LIP
Align iPod ® dock insert to rest on top of the pocket lip.
NOTE: If you push the insert further into the pocket your iPod will not fit.
1) Connect the included AUDIO ADAPTOR CABLE to the AUDIO IN JACK on the top of the CONSOLE and the
HEADPHONE JACK on your CD / MP player.
2) Use your CD / MP player buttons to adjust song settings.
NOTE: If you don’t want to use the speakers, you can plug your headphones into the AUDIO OUT JACK at the
bottom of the CONSOLE.
)
Remove the AUDIO ADAPTOR CABLE when not in use.
The Horizon Performance iPod ® Docking Station is the ultimate iPod® docking solution for your workouts.
Various models of iPod ® with a dock connector can fit in the iPod® Docking Station with the use of
interchangeable inserts. This Docking Station includes different inserts.
Using your iPod ® Docking Station
1)
Remove rubber plug from bottom of DOCKING STATION.
2) Place the proper insert that fits your iPod ® model into the DOCKING STATION.
See image below for dock insert instructions.
)
Plug in your iPod ® by matching the dock connector pin on the ascent trainer
with the dock connector on your iPod ® .
NOTE: If you want to connect a different-size iPod ® , simply lift out the insert and
replace with a new one.
)
Use the iPod ® controls on the bottom of the CONSOLE to adjust volume and
song settings.
NOTE: If you don’t want to use the speakers, you can plug your headphones into
the AUDIO OUT JACK at the bottom of the CONSOLE.
5)
Replace the rubber plug into the bottom of the DOCKING STATION when the
station is not in use.
NOTE: iPod® audio will not play through speakers if audio adaptor cable is
plugged in while iPod® is in the DOCKING STATION.
Universal MP3 Player
Dock Insert
iPod ® Dock Inserts
Note: Dock insert sizes
vary for each iPod.
USING SPEAKER/MP AUDIO FUNCTION
iPod ® DOCKING STATION (iPod ® NOT INCLUDED)
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while
watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a
time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may
be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K workout,
you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long
term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to
be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate
using the grip pulse handlebars and the second is by evaluating your perceived exertion level (this is simpler
than it sounds!).
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down.
Always be aware of these warning signs of overexertion.
CONDITIONING GUIDELINES
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